No one wants to feel as stuffed as the turkey! Navigate the biggest gorge-fest of the year with our Thanksgiving calories cheatsheet

The average American consumes over 4,500 calories (more than two entire days' worth!) in one Thanksgiving meal, according to the Calorie Control Council. This year, you can do better—without sacrificing pie. Besides, learning to visually size up proper portions may be the key to lasting weight loss. Just follow this guide to roughly 200-calorie helpings of all your favorite foods from the feast, build your meal (aim for 1,000 cals for this special occasion), and enjoy!